CrossFit Shropshire – CrossFit
Warm-up
Warm up run 10-400m + MWOD (No Measure)
Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)
A Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
A Wrist conditioning 1.0 (No Measure)
i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.
ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.
Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.
Running Drills (No Measure)
Complete the running drills you need to do. The Coach will offer advice if you need help to remember the set you are on.
Metcon (Weight)
Double OVERHAND grip dead lift and hold for max time.
3 attempts with 1 minute between efforts
Post weight and time
S&C Wod
A: Metcon (Time)
For time:
10 Shoulder Press, 135/95 lbs
20 Pull-ups
Run, 200 m
8 Shoulder Press, 135/95 lbs
15 Pull-ups
Run, 400 m
6 Shoulder Press, 135/95 lbs
10 Pull-ups
Run, 600 m
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (Calories)
Cadence Run
With Metronome run 1:00 at 92bpm, 0:30 at 100bpm
1-4 times through
